NU Fit

Fitness

See below for an example of a weekly schedule.
Keeping in mind that we balance the intensity of the workout within your boundaries.

MON + THURS

Strength & Sweat

WARM UP

400m easy run into
2 rounds for quality:
5 Goblet squat (3.2.1)
10 Russian kettlebell swings

STRENGTH

Main lift: Back squat , 4 sets of 5 @ 90% (of 5rm) + Immediately after each set: 3 explosive box jumps (step down)

ACCESSORY

Single leg Romanian deadlift (using a Kettlebell or Dumbbell) 4 sets of 8-10 each leg + Immediately after each set (both legs complete):
10 American Kettlebell swings (squeeze glutes as hard as possible on each rep)

SWEAT

10min for continuous movement: 100m farmers carry (choose a moderate weight e.g. 15/22.5kg DB per hand) 10 DB snatch each hand

COOL DOWN

3-5min easy machine work Targeted static stretches: forearms, pecs, glutes and hamstrings

TUE + FRI

FUNCTIONAL BODY

WARM UP

In pairs: Partner A: 400m run Partner B: Easy machine for movement * Swap once partner A returns from run INTO 2 rounds: Partner A: 10 push ups (knees) Partner B: Plank hold (forearms)* Swap once push-ups are completed INTO 2 rounds: Partner A: 10 sit-ups Partner B: Dead hang on pull up bar *Swap once sit-ups are completed

PUSH

4 rounds: 2min on, 2min off: 1min to hit 220/290m on rower (scale targets to various ability levels as needed) 1min Max reps Dumbbell bench or floor press

PULL

4 rounds: 2min on, 2min off: 1min to hit 13/20 calories on fan bike (scale targets to various ability levels as needed) 1min Max reps double DB bent over row

COOL DOWN

20-60sec hang from pull-up bar (relax entire body) INTO Static stretches: lats, pecs and t-spine.

TUE + FRI

ENDURO

WARM UP

In pairs: Partner A: 400m run Partner B: Easy machine for movement * Swap once partner A returns from run INTO 2 rounds: Partner A: 10 push ups (knees) Partner B: Plank hold (forearms)* Swap once push-ups are completed INTO 2 rounds: Partner A: 10 sit-ups Partner B: Dead hang on pull up bar *Swap once sit-ups are completed

BLOCK 1

4 rounds: 2min on, 2min off: 1min to hit 220/290m on rower (scale targets to various ability levels as needed) 1min Max reps Dumbbell bench or floor press

BLOCK 2

4 rounds: 2min on, 2min off: 1min to hit 13/20 calories on fan bike (scale targets to various ability levels as needed) 1min Max reps double DB bent over row

COOL DOWN

200m easy run/walk 2 reps each side of “World’s greatest stretch.”